Daily Workout

Weight Lifting Club

Monday, December 10th, 2018

Weightlifting

Jerk (rack), Pause in the dip 50×2 (2), 60×2 (2), 70×2 (3), 80×2 (2)

SN (deficit) 50×2, 60×2, 70×2 (4), 70×2 (3)

BS 50×5, 60×5, 70×5, 80×3 (5)

GHD Raises

Swole

Lateral banded steps x 20/side x2
Lateral banded step overs x 10/side x 2 @ knee height for band
Quadruped hip ext. x 10 x2
Dead bugs x 10
Bird dogs x 10
plank rotations x 10
Banded good mornings x 10

+

A)Back Squat

Work up set to a tough single w/ green bands and 5 sec. hold in th ebottom.

B) Banded Good Morning with a barbell

x5x5

C1) barbell front rack Bulgarian split squat

x8/side x3

C2) Laying Heal slides

X10/side x3

D1) Cossack Squat

x5/side x2

D2) Nordic Curls

x10x2

Sunday, December 9th, 2018

Swole

Off

Weightlifting

Off

Saturday, December 8th, 2018

Weightlifting

SN w/ pause at knee 50×2, 60×2, 70×2

Sn 70×2, 80×2, 90×1

PC 50×2, 60×2, 70×2 (2), 80×2 (2)

J (rack) 50×2, 60×2, 70×2, 80×1, 85×1, 90×1

BS 50×3, 60×3, 70×3, 80×3, 90×2

Band Good Mornings x 40

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Banded Close Grip bench press.

70-75% for 5 fast reps x 7 sets, rest :20
speed reps.. 1 sec. per lift here

A2) Banded kb floor press

light weight for contorlled lower and speed up
6 reps x 7 sets, rest 2:00
add weight from last week.

B1) Ring pull ups

xx5-7×4

B2) hand over hand sled drag

x50’x 4

B3) Tricep ext

x10x3

C1) Delt routin

strict x 10
front x10
side x 10
rear x10
x3

C2) 21’s w/ barbell

x3 sets

D) Abs

russain twist x 50
toe touche s x 50
bicycle knee touches x 50
x2

Friday, December 7th, 2018

Weightlifting

BS 50×5, 60×5, 70×3, 80×3

CL (Blocks at Knee) 50×2, 60×2, 70×2, 80×2

Cl DL 70×3, 80×3, 90×3, 100×3

Push Press x3x5

Kb or DB Death march- only do 2

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) Hang Power Clean

4 reps x 4 sets
adjust weight as long as reps are quick and snappy here

B1) Back Squat

70% for 2 banded reps x6 sets
rest :60 brt. efforts
1sec. per lift.. if you can’ thold this speed then go lighter
green + red bands.

B2) Barbell Hip Thruster

x10 x6 sets
slow down and fast up

C) on the 2 minutes x 10 minutes

7 heavy russain kb swings
7 barbell back rack squat jumps

D) on the 2 minutes x 10 minutes

100′ sled push – speed effort
100′ SB carry

E) Sprint work

10 sec. @ 100%
rest 1:30×5

Thursday, December 6th, 2018

Weightlifting

CL 50×2, 60×2, 70×2 (2), 80×2 (2)

J 50×2, 60×2, 70×2, 80×2

FS 50×3, 60×3, 70×3, 80×3

Good Mornings x10x3, keep them light

arms

Swole

Off

Wednesday, December 5th, 2018

Weightlifting

Off

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) Conditioning

2 mintue run
2 minute bike erg
2 minute ski erg
2 minute rest
x5 rounds

Tuesday, December 4th, 2018

Weightlifting

Static Jerks (no dip) 50×2 (2), 60×2 (2)

Jerk 70×2, 80×2

SN Pull+ SN (HB) 50×2, 60×2, 70×2 (2), 80×2

BS 50×3, 60×3, 70×3, 80×3

GHD Raises

Pull-ups and Push Ups


Swole

Prone i.Y.T x 5/direction x 2
SA bottoms up kb press x 10/side x 2
KB oh support walk x 50’/side x 2
Banded pull aparts (internal and external rotation) x 20/per

+

A) Prison bar bench press.

w/ bands; heavy single in 5 attempts

B) T-bar Landmine row

x5x5 – heavy

C1) DB incline bench

5×5 @ heavy weight

C2) Wide grip barbell bent over row.

3020 tempo
x10 x 5

D1) P-lette dips

x10x3

D2) Lat Pull Downs.

x10 x 3

E) Flutter Kicks

x100 reps

Monday, December 3rd, 2018

Weightlifting

SN Balance 50×2, 60×2, 70×2, 80×2, 90×2

SN 50×2, 60×2, 70×2, 80×2

PC (pause two seconds in the catch) 50×2, 60×2, 70×2 (2), 80×2 (2)- very important to PC these, so do singles if you
have too

FS+J 50×3+2, 60×3+2, 70×3+2, 80×2+1

FS 70×3, 80×3

Swole

Lateral banded steps x 20/side x2
Lateral banded step overs x 10/side x 2 @ knee height for band
Quadruped hip ext. x 10 x2
Dead bugs x 10
Bird dogs x 10
plank rotations x 10
Banded good mornings x 10

+

A) Back Squat

Work up set to a tough single w/ green bands and 5 sec. hold in th ebottom.

B) Banded Good Morning with a barbell

x5x5

C1) barbell front rack bulgarain split

x8/side x3

C2) Laying Heal slides

x10x3

D1) Cossack Squat

x5/side x2

D2) Nordic curls

x10x2

Sunday, December 2nd, 2018

Weightlifting

Off

Swole

Off

Saturday, December 1st, 2018

Weightlifting

BS 50×5, 60×5, 70×5, 80×5

CL (Blocks at Knee) 50×2, 60×2, 70×2 (2), 80×2 (2)

Cl DL 70×3, 80×3, 90×3, 100×3, 110×3, 120×3

Push Press x5x5

Kb or DB Death march

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1)banded close grip bench press

70-75% for 5 fast reps x 5 sets, rest :20
speed reps.. 1 sec. per lift here

A2)banded kb floor press

light weight for contorlled lower and speed up
6 reps x 4 sets, rest 2:00
add weight from last week.

A3)strict CTB pull up

fast singles for 4 reps x 4
**goal is to hang and aggresively pull as high as you can. then slow lower
**do this for singles.

B1)barbell curls

x10x3
w/ bands

B2) Tricep ext.

x10x3

B3)t-bar row

2020
x10x3

C)Shoulders

10 strict press
10 front raise
10 side raise
10 rear raise
rest :60
x5 sets
**all unbroken with same weight.